Community. Coaching. Caring. Since 2009.
Lifting: Good Mornings and Behind-the-Neck Snatch Grip PressGood Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 750m
10 Power Snatches (135#/95#)
Rest 2 mins
Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk
*Complete 2 ring dips at the top of the MU.
Post total time.
Photo by @robwilson
Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.
Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups
Photo by @robcwilson
Holiday Schedule:
Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
*Use mats.
Advanced RX Class:1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
